September 22nd, 2017

Pre-Wod
5 max effort sets of bar muscleups
**Maintain technique throughout. Set is over once mechanics breakdown

Lift
A. 5 sets
Bench Press x 5 @ 80%+ 1RM
Deadlift x 5 @ 80%+ 1RM
B. For time
30 Bench Press @ 60%1RM
30 Dead Lift @ 60% 1RM

Grip Work
2:00 fingertip hang
2:00 towel hang
2:00 farmers hold @70# kb's
2:00 regular hang on pullup bar
**Towel hang hang a towel over the pullup bar and hang from that. These are as cumulative efforts. Rest no more than 30 seconds between sets.

Connor MartinComment